Q&A 10.11.18

I’m a 23 year-old female wildland firefighter looking to jump to a hotshot crew next season. The biggest challenge I’m looking at is improving my hiking up super steep hills with a 45 # pack 35 # chainsaw. After trail -running and crossfitting all fall and winter I completed your hotshot training program this last spring with mostly great results- I was performing really well among the guys during critical training in running, push-ups, pull-ups, and work capacity but still gapping/dropping in PT hikes with the saw. I attribute some of my lack of success in packing the saw not to programming but to a lack of intensity and realistic terrain in my pre-season hikes, which will be corrected this year. I also think a lack of overall strength and power is to blame. Luckily I’m looking at 6 months of off-season time to fix my hiking problem. I’m wondering about which programs you’d recommend and in what sequence for that 6-month timeframe. Besides being able to hump a saw up the hill with the best of them, my goals are to improve my 3-6 mile runs to a 7-minute mile pace (currently around 7:30-45) increase pull-up and push-up scores, and pack on some muscle and increase strength and endurance for running the saw or digging all day.

Thanks for your time, and for all your excellent programming, research, and essays. I really appreciate what you guys are doing at MTI.

FOLLOW UP QUESTION
How do you carry the saw when hiking? In the back, by hand? – Rob

FOLLOW UP ANSWER

I carry the saw balanced on my right shoulder. I included a link that shows a picture. Last year I through a 16# sledge and a 15# bumper plate over my shoulder during step ups and hikes to sort of simulate that weight.

ANSWER

The obvious disadvantage you have is your size at 155#, humping a total load of 80 pounds. This is over 50% of your bodyweight. Getting better at this mode will likely impact your other fitness goals – fast unloaded runtime, for example. I’d recommend you keep your eye on the goal and weakness – which is improving this uphill movement mode.

Programming?

Now – I’d recommend you complete the Peak Bagger Training Plan – but use a 10-12″ step for the step ups, and wear a 45# pack and carry a chainsaw – or your sledge + plate combo. See if you can push and develop this mode.

After Peak Bagger, take a week off and drop into the plans/order of the Greek Hero packet of training plans. These are designed as day to day fitness for “green” tactical athletes – which includes military SOF and wildland fire. These plans concurrently train strength, work capacity, chassis integrity, endurance (run, ruck run), and tactical agility.

13 weeks before your season, re-complete the Peak Bagger Plan, take a week off, then complete the Hotshot Crew/Smokejumper Training Plan directly before your season. For the step ups in both plan, again use a shorter step, 45# pack and carry a saw.

This all is going to suck, big time …. but it is focused training for your goal.

– Rob

QUESTION

I have been a big fan for a few years now. I was hoping to get your guidance on something. My question is:

“Can I do the APFT plan in the morning and the PSYOP selection plan in the evening, or is that overtraining is some way?”

I was just Picked up by Army Special Operations Forces (ARSOF) for Psychological Operations (PSYOP), I am currently in Maneuver Captain Career Course and attend Selection in May 2019, about 9 months out. I take my first Army PFT in 6 weeks. Also I see ARSOF website puts out a 4 week workout plan, can you tell me how that differs from yours? I have always been a huge fan of your programming and really want to use your knowledge to my advantage to be successful at Selection.

I am 6 feet 250 lbs and currently do very little running (need to change that) and bodybuilding workouts.

ANSWER

1) It would be redundant. the PSYOPS Selection Training Plan includes specific programming for the APFT.

2) I’m not familiar with the Army plan, and can’t comment there.

– Rob

QUESTION

I’m preparing for SFAS and I’m giving myself 6 to 9 months and I want to know what plan you recommend.

Because your timeline is squishy, I can’t give you a specific week by week plan recommendation.

When you decide on a timeline – email back and I’ll give you specifics. For sure, you want to complete the last plan in the packet, the Ruck Based Selection Training Plan the 8 weeks directly before SFAS.

From the plans in the packet, skip the Military OnRamp Training Plan and Big 24. Start with Humility and begin working through the remaining plans.

– Rob

QUESTION

I am moving through the BUD/S packet of plans and will be starting valor Monday. My question is concerning the ruck, since I do not need rucking for my job and am not actually preparing for BUD/s is the rucking the best exercise for that day or should I replace with running? I’ve heard that rucking is rough on the body (even though I enjoy it) but want to know if the extra core strength and mental toughness it provides is worth it.

ANSWER

Follow the programming as prescribed. The load carriage (chassis integrity), aerobic, and work capacity gains from ruck running are significant.

– Rob

QUESTION

Awhile back, I reached out about certain programs. Since then, I’ve completed the Humility and Fortitude cycles per your recommendations. I started the Valor training program, but stopped it just recently since my ROTC competition team and I are now training for an event that is similar to and would qualify us for the Sandhurst Competition. We just completed week 1 of the Sandhurst Competition training plan and will continue it until our competition is complete on 04NOV.

Also, as I mentioned before in previous emails, I will be graduating in December and hopefully heading to IBOLC sometime between January and March. When this competition is over, what program do you recommend I start? Also while I’m using the Sandhurst Competition training plan, is there additional programming or strength work I can do to help me continue my pursuit of IBOLC and Ranger School?

Looking forward to hearing your response.

ANSWER

Don’t double up with the Sandhurst Plan. After the comp, move to the plans in the Greek Hero series, beginning with Hector – these will train your “base Fitness” then 6 weeks before complete the IBOLC Training Plan before IBOLC.

– Rob

QUESTION

I am a firefighter that is looking to become a SWAT Medic in the near future. I would have to attend the police academy and SWAT school and wanted to see what plans you have that you could recommend. Thanks

Good morning, active duty marine seeking training plan guidance. I have an intermediate-lower level advanced base fitness. I have completed marsoc’s assessment and selection course but was a non-select (not due to pt event failure). I didn’t let that hold me back and I have since secured a blue to green transfer to the army with an 18x contract. I have almost exactly 6 months before I execute those orders and want your opinion on what training plans if any you’d recommend I purchase from you guys. I see a lot of good things about your plans and would consider the ruck based SFAS plan but don’t have the 52 weeks to complete it. As per your FAQ, I am seeking guidance here. Thanks in advance for your time and consideration on this matter!

I purchased the back country big game hunting plan in January. I enjoyed the work out & the plan & progressively got my boys onto MTI. That said I am 50, I own a construction business, I raise performance quarter horses (a joint venture between my wife daughter and one son) and I enjoy archery & spend the time I can shooting with one son in particular & the other two when we all shoot or hunt.

Long story short there are not enough hrs in the day to work out 5&7 days a week. I would love a 3 day a week program that focuses exactly in the focus of the plan I have (even if it were spread out over a year). I want to stay in shape, I want to work out but I’m not a “lab rat” I have other interests, I have a demanding work schedule & 5-7 day a week workouts become so inundating that I get behind & tend to neglect.

I actually even thought about screen shooting the plans I have, convert to word & turn them into 3 day a week (lot of effort).

Do you have any thoughts.

ANSWER

We design our programming for the fitness demands of the event, not the fitness, work schedule, age, etc. of the athlete. A self-supported big game backcountry hunt had specific fitness demands – which our sport-specific plan hopefully addresses. Ideally, you’ll complete the plan directly before the hunt – so a few weeks of focused, intense training will prepare you for the hunt, then after you can scale back your fitness programming as it interferes with your other life.

That doesn’t mean you can’t stretch it out – so instead of 6 days a week, do the plan sessions in order, 3x/week …. but understand it will take you twice as long to complete the programming – so start 4 months out, instead of 2.

Base fitness training now? Most of our base fitness cycles are mostly designed as 5 or day/week plans. But again, there’s no reason you can’t do the programming as described, just complete 3x sessions/week. I’d recommend our SF45 programming – which is designed for athletes 45-55 years old (I’m 50 too). Again, completing 3x sessions/week will strength out the cycles, but that won’t matter that much. Complete this programming throughout the year, the 4 months before next year’s hunt, complete the big game hunting directly before your season (if you do 3 days/week).

Bigger picture – you’re not the first person to ask about a 3 day/week program, and it’s something I can certainly look at designing.

– Rob

QUESTION

I’m looking for a day to day plan for federal law enforcement agent. Would you recommend the Spirit Series or the SWAT/SRT Program?

Hello, I completed a workout series from atomic athlete last year in preparation for the Mt Killington Ultra Beast. The program was designed for multi-day mountain hunting and while it prepped my legs for the elevation and endurance it did not focus much on the demands of 60 spartan obstacles. I see that MTI has a beast plan, but I’m curious what you’d recommend for the ultra distance, two laps of the beast, 8-10 hours for completion depending on the course and typically some decent elevation gains.

I’ll be running the South Carolina course this November so certainly not the elevation like Vermont but they’ll make it tough.

Appreciate the insight,

ANSWER

We have a sport-specific plan for this event, the Spartan Ultra Training Plan. Complete this 8-week training plan the 8 weeks directly before your event. It includes a taper week.

– Rob

QUESTION

I am 54 and pretty strong. I used to do meathead training and now do more athletic stuff. I love the sled and farmer carries. I dont run…but would like to start. I have some low back issues and have gotten my core pretty strong. Not so strong on squats but i love deadlifting. The sandbag stuff looks really fun and hard w little skill needed:) I would love to do a go ruck sometime and keep my back healthy and strong for digging up all the buckthorn in my yard.

ANSWER

I’d recommend you start out stuff with the Military OnRamp Training Plan – This plan will get you introduced to bodyweight strength training, work capacity, running/rucking, but still includes some barbell work.

I am about to finish up the Pirate Series and am wondering what your suggestion would be for the next program?

I head to A&S in April, and plan to do the prep program the 9 weeks prior to my report date. I am looking for something to fill in the space in between, that will help my preparation.

As always, you and your team rock!

Thanks!

ANSWER

I’d recommend doing the A&S plan now, then dropping back into the Pirate Series, then re-doing the A&S plan directly before selection.

This is going to suck, but you’ll learn alot about your self and your fitness doing the A&S now and you’ll get more out of the program the second time around.

– Rob

QUESTION

I’m having a very, very, difficult time finding a good balance between maintaining running endurance and keeping my strength.

I’ve done several programs, RAT 6, Barbossa, achilles, big mountain, and many more, but running is typically one, maybe two days a week in the programs.

I’ve found that in order to maintain the same speed and intensity for running, at a minimum I have to run 4 times a week combined with strength training.

Eventually, something, “strength or endurance”, suffers…my question is programming.
Not particularly rucking, but leaning out and maintaining strength.
Can you offer any advise?

Thanks for the hard work you all do!

ANSWER

Few of our 5 day/week plans have doing endurance 3 days/week. One which does and you may want to try is Patsy. Patsy has you rucking one day – but you could do the same assessment and intervals and run instead.

Another option is to move to a 6 day/week plan and run on Saturdays. This is the programming deployed by SF45 Alpha – which has a significant running emphasis.

– Rob

QUESTION

I am an aspiring Battlefield Airman. I am definitely going into the service, but I am not entering soon. I noticed that on your plans it says to complete the programs just before you go for selection/assessment. What program do you recommend that I can complete multiple times a year to build my stamina, strength, and athleticism before the selection/pipeline programs that you have on MTI? Thanks for your time.

I see that you don’t program sled drags very often and I don’t ever see wall ball shots programmed. Is there a specific reason for this?

ANSWER

1) Sled Drags? Issue here is equipment for the athletes who follow our programming remotely. My guess is few have the sled and space necessary to follow the programming. Here at our facility in Wyoming, we use the sled frequently for work capacity efforts – including 20 minutes of sled push repeats in our last lab rat cycle. But because of equipment issues, I don’t program these in our remote programming.

2) I consider Wall Balls “garbage reps” which unnecessarily grind knee joints with little transfer to the real work. More on Garbage Reps HERE. You may disagree.

– Rob

QUESTION

Thank you for all your help thus far. Having completed week one of the Monster Factory I was wondering if you have any suggestions on how to still get some exercise on the days off without compromising the strength building program. Specifically is there anyway to safely incorporate cardio training within this program?

ANSWER

Depends upon your fitness level. In general, rest it best. You could do some light, easy running/biking/swimming. – Rob

QUESTION

I am a 51 yo male, with five wonderful children and a sometimes demanding job. Trying to get back in shape, primarily focusing on strength and work capacity. I typically swim competitively for two months in the summer (most years without much prep) and like to hike/fish/hunt when I can. I am currently two weeks into Starting Strength (not gaining every workout), with some cardio (rowing or swimming). I typically get three days in a week, with some weeks only two and others four or five. I am 6’8″ at 235lbs. Working out is feeling good, but recovery is definitely needed. Starting Strength is good but boring. Looking at your programs, I am a little confused about which way to go and I am concerned about having enough time. Any ideas? BTW, my endurance sucks.

This is a 6 day/week program, as prescribed … but you can complete it as your schedule permits. Just don’t skip a session – do the sessions in order based on your schedule. SF45 Programming is no joke and has a significant endurance component.

– Rob

QUESTION

I am 69, do construction work most days and need a way to get in shape for skiing this winter (sporadically since I live in PA with little hills). I plan to ski New England a few times though. What is the best program(s) to get in shape, stay in shape for the season? The eccentric thing makes a lot of sense to me! My season will start in Dec. if I am lucky and run thru March….hopefully longer. I am currently lifting weights 3 X per week and try to do some aerobics 2-3X. I walk mostly with 1 minute jogs a few times mixed into 30 minutes. My old knees won’t let me run anymore! I am not as flexible as I use to be. WIll these workouts help with that or should I add yoga? What I have seen so far makes me think your workouts incorporate both strength and aerobics? Also is there a program for me off season to keep me tuned up and possibly help me stay strong for my construction work?

ANSWER

If you were 39 I’d recommend the Dryland Ski Training Cycle, but I’m afraid it would be too intense for your knees.

What would recommend is our stripped down, 30 min/day Dryland Ski Training Plan. As written, this is a 4 week, 4 days/week program. I’d want you to stretch it out to 8 weeks and complete it the 8 weeks directly before your ski season starts and complete it 2 days/week (Monday and Thursday).

You will likely need to restrict your movement/knee flexion as your knees allow – just do your best.

– Rob

QUESTION

I’m a cadre member for an Army ROTC program and have been charged with coaching the Ranger Challenge team. Amongst the numerous technical challenges of the competition, the team will have to complete the new Army Combat Fitness Test, as well as, be prepared to do a lot of rucking, for time, in between events (distances varying from 2 to 6 miles, and maybe even a 12 mile). I noticed that you have already made a plan for the ACFT, however we have limited equipment to complete the training plan. We have an 11 person team (2 females)going to compete. We’re somewhat limited with our equipment. We have: 6 hex bars for the deadlifts, 6 – 45lb plates, 4 – 35lb plates, 4 – 25lb plates, and 8 – 10lb plates, a quarter mile track, 3 station pull up bar, and 1 – 10lb medicine ball. The competition is on 25-27 OCT.

How should we adjust the ACFT plan based on our equipment and the need for rucking? Should we maybe train with another plan?